sl 5x5 tracker
TRANSCRIPT
-
8/6/2019 Sl 5x5 Tracker
1/28
Start: This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instruc
then go to the Program sheet to get started.
Step 1: Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in
kilograms or 2 if you're working in pounds.
Units 2 (1 = kg, 2 = lb)
Step 2: Enter your starting date, body weight, and body fat percentage. If you dont have a wa
to measure body fat, it's OK to start the program without it, but you should get yourself
body fat caliper.
Date 4-Jul-2011
Weight 155.0
BF % 10.0%
Step 3: If you are a new li fter, you're finished. Go to the Program worksheet and begin your
training. If you're an experienced li fter, enter the heaviest lifts you've done in the Weig
column below, and the number of reps for which you lifted those weights in the Reps
column.
Weight Reps 5RM Starting Weight
Squat 265 5 265 135
Bench 155 5 155 80
Press 115 5 115 60
Row 155 10 184 90
Deadlift 285 5 285 145
NOTE: Based on the starred lift(s) above, you may be too strong for StrongLifts 5x5.
Please start with StrongLifts 3x5 instead of StrongLifts 5x5 (read page 48 inside
So if your Bench Press is starred but not your Squat, start with 5x5 on Squat but
-
8/6/2019 Sl 5x5 Tracker
2/28
ions on this page,
Pounds
a
t
the 5x5 report).
3x5 on Bench Press.
-
8/6/2019 Sl 5x5 Tracker
3/28
Week 1 Week 2 Week 3 Week 4
Exercise Sets Reps 4-Jul 6-Jul 8-Jul 11-Jul 13-Jul 15-Jul 18-Jul 20-Jul 22-Jul 25-Jul 27-Jul 29-
Squat 3 5 180 185 190 195 200 205 210 215 220 225 230
Bench Press 3 5 115 120 125 130 135 140
Overhead Press 3 5 95 100 105 110 115
Barbell Row 3 5 115 120 125 130 135 140
Deadlift 1 5 235 245 255 265 275
Body Weight 155.0
Week 5 Week 6 Week 7 Week 8
Exercise Sets Reps 1-Aug 3-Aug 5-Aug 8-Aug 10-Aug 12-Aug 15-Aug 17-Aug 19-Aug 22-Aug 24-Aug 26-A
Squat 3 5 240 245 250 255 260 265 270 275 280 285 290
Bench Press 3 5 145 150 155 160 165 170
Overhead Press 3 5 125 130 135 140 145
Barbell Row 3 5 145 150 155 160 165 170
Deadlift 1 5 295 305 315 325 335
Body Weight
Week 9 Week 10 Week 11 Week 12
Exercise Sets Reps 29-Aug 31-Aug 2-Sep 5-Sep 7-Sep 9-Sep 12-Sep 14-Sep 16-Sep 19-Sep 21-Sep 23-S
Squat 3 5 300 305 310 315 320 325 330 335 340 345 350
Bench Press 3 5 175 180 185 190 195 200
Overhead Press 3 5 155 160 165 170 175
Barbell Row 3 5 175 180 185 190 195 200
Deadlift 1 5 355 365 375 385 395
Body Weight
-
8/6/2019 Sl 5x5 Tracker
4/28
Squat Press Deadlift Bench Row BW4-Jul 185 5 5 5 5 5 115 5 5 5 5 5 110 5 5 5 5 5 155
6-Jul 190 5 5 5 5 5 95 5 5 5 5 5 225 5
8-Jul 195 5 5 5 5 5 120 5 5 5 5 5 115 5 5 5 5 5
11-Jul 200 5 5 5 5 5 100 5 5 5 5 5 235 5
13-Jul 205 5 5 5 5 5 125 5 5 5 5 5 120 5 5 5 4 4
15-Jul 210 5 5 5 5 5 105 5 5 5 5 5 245 5 161
18-Jul 215 5 5 5 5 5 130 5 5 5 5 5 125 5 5 5 5 520-Jul 220 5 5 5 5 5 110 5 5 5 5 5 255 5
22-Jul 225 5 5 5 5 5 135 5 5 5 5 5 130 5 5 5 5 5
25-Jul 230 5 5 5 5 5 115 5 5 5 5 4 265 5
27-Jul 235 140 135
29-Jul 120 275
1-Aug
3-Aug
5-Aug
8-Aug
10-Aug
12-Aug
15-Aug17-Aug
19-Aug
22-Aug
24-Aug
26-Aug
29-Aug
31-Aug
2-Sep
5-Sep
7-Sep
9-Sep
12-Sep14-Sep
16-Sep
19-Sep
21-Sep
23-Sep
26-Sep
28-Sep
30-Sep
3-Oct
5-Oct
7-Oct
10-Oct12-Oct
14-Oct
-
8/6/2019 Sl 5x5 Tracker
5/28
Progam lb Weight converter Barbell weightsDeadlift increment 10 lb kg # lb kg
Others increment 5 230.0 104.3 0 2.5 1.1
Deload percentage 10% kg lb 0 5 2.3
250.0 551.3 0 10 4.5
0 25 11.3
Stength goals 5RM lb Curr. Goal % xBW 1RM 0 35 15.9
BW 161 165 98% 3 45 20.4Squat 230 315 73% 1.9 ### ### 135 61.2
Bench Press 135 190 71% 1.2 ### ###
Overhead Press 115 135 85% 0.8 ### ###
Barbell Row 130 190 68% 1.2 ### ###
Deadlift 265 365 73% 2.2 ### ###
Stength goals 5RM kg Curr. Goal % xBW 1RM
BW 73 75 98%
Squat 104 143 73% 1.9 117 161
Bench Press 61 86 71% 1.2 69 97
Overhead Press 52 61 85% 0.8 59 69
Barbell Row 59 86 68% 1.2 66 97Deadlift 120 166 73% 2.2 135 186
Big 3 total 630 870
-
8/6/2019 Sl 5x5 Tracker
6/28
-
8/6/2019 Sl 5x5 Tracker
7/28
-
8/6/2019 Sl 5x5 Tracker
8/28
-
8/6/2019 Sl 5x5 Tracker
9/28
-
8/6/2019 Sl 5x5 Tracker
10/28
-
8/6/2019 Sl 5x5 Tracker
11/28
-
8/6/2019 Sl 5x5 Tracker
12/28
-
8/6/2019 Sl 5x5 Tracker
13/28
-
8/6/2019 Sl 5x5 Tracker
14/28
-
8/6/2019 Sl 5x5 Tracker
15/28
-
8/6/2019 Sl 5x5 Tracker
16/28
-
8/6/2019 Sl 5x5 Tracker
17/28
-
8/6/2019 Sl 5x5 Tracker
18/28
-
8/6/2019 Sl 5x5 Tracker
19/28
-
8/6/2019 Sl 5x5 Tracker
20/28
-
8/6/2019 Sl 5x5 Tracker
21/28
-
8/6/2019 Sl 5x5 Tracker
22/28
-
8/6/2019 Sl 5x5 Tracker
23/28
-
8/6/2019 Sl 5x5 Tracker
24/28
-
8/6/2019 Sl 5x5 Tracker
25/28
-
8/6/2019 Sl 5x5 Tracker
26/28
26-Jul
-
8/6/2019 Sl 5x5 Tracker
27/28
4-Jul 24-Jul 13-Aug 2-Sep 22-Sep 12-Oct45
95
145
195
245
295
Bench Deadlift Press Squat Row BW
-
8/6/2019 Sl 5x5 Tracker
28/28